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The Importance of

Balanced Diet

What is Balanced Diet?

Contain foods from all the main food groups in the correct proportions

Made up of the correct number of calories needed by individual according to

a) Age f) State of Health

b) Body size

c) Sex

d) Occupation

e) Climate

Balanced Diet

The Importance of Eating Nutritious Food

To carry out vital functions in the body

The growth of new cells & the repair of damaged cell

To achieve long life

Ensure sufficient energy for the body according to its needs

2009 statistics shared by Health Ministry

73%

36%

Adult population (16mill.) in Malaysia nationwide

Infected

Healthy

Malaysia = 4th highest number of diabetics in Asia

The Right Practice of Eating Habits

Drink at least 2.5 litres of water & carbonated/fizzy water

Increase the intake of organic food etc food & vegetable

Minimize sugar intakes

• Average 6 teaspoons per day

Eat regular meals

Go for healthy snakes (juices, low-fat,oats)

Planning a Balanced Diet

1. Start slow and make changes to your eating habits over time

a) Adding salads once a day

2. Be moderate.

a) Try not to think of food as “off limits”

b) Think smaller portions

• Use smaller plates

• Split a dish with a friend when dining out

3. Think about food!

a) Listen to your body

• Stop eating before you feel full. It takes a few minute for your brain to tell your body so

b) Eat breakfast, and eat small meals throughout the day

c) Avoid eating at night

a) Eat dinner earlier in a day & fast for 14-16 hrs

b) Eating when you’re most active & giving your digestive system a long break each day – may help to regulate your weight

4. Add fruits & vegetables

– Daily regimen of nutritional supplements is not going to have the same impact of eating –right – doesn’t come from a single vitamin/isolated antioxidant

5. Eat more healthy carbs and whole grains

– Healthy carbs

• Whole grains, beans, fruits & vegetables

• Digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

– Unhealthy carbs

• White flour, refined sugar & white rice

• cause spikes in blood sugar levels and energy.

6. Enjoy healthy fats & avoid unhealthy fats

– EPA and DHA

– particularly important & can reduce:

• cardiovascular disease

• improve your mood,

• help prevent dementia.

7. Add protein

– Focus on quality sources of protein

• fresh fish, chicken or turkey, tofu, eggs, beans, or nuts

• buy meat that is free of hormones and antibiotics

8. Calcium for strong bones

9. Limit sugar & salt

a) Sugar

• Try sparkling water with lemon or a splash of fruit juice.

• Eat naturally sweet food (fruits etc)

b) Salt

• HBP [High Blood Pressure]

• limit sodium intake to 1,500 - 2,300 mg per day = one teaspoon of salt.

• Avoid processed/pre-packaged food

• Cut back on salty snacks

• Opt for fresh/frozen vegetables instead of canned ones

• Slowly reduce the salt in your diet

Justifying the Distribution of Foodto the Unfortunate Group

• Every human being is entitled to have basic needs met, including to have healthy food and enough food.

• When persons or families cannot, for any reason, provide their own needs, the community should try to help.

Relating the Eating Habit with Sensitivity and Religious Belief

1) Avoiding serving inappropriate food to the specifics group

a) Serve only halal chicken/beef/mutton/food to Muslims

b) Cows are sacred to Hindu, therefore beef should not be served

2) Considering when eating/drinking in front of Muslims who fast

3) Sensitive to the ways food is served :

a) Malays eat with right hands while seated with knees together on the floor (for woman) and cross-legged (for men)